Menu Monday: Dietary Tips for Sleep

5 Dietary Tips That’ll Help You Sleep

 

Do you find it tough falling asleep at night?

 

It could be your diet that is impacting your good night’s rest. When you get enough sleep, you increase your cognitive capacity, support a healthy immune system and even prevent weight gain. With such great benefits, it is time to try something to improve your nightly slumber via your diet!

 

Five Tips to Improve Your Sleep Through Nutrition

 

Try foods high in magnesium.

Almonds, dark chocolate, seeds, spinach and avocado are among a few healthy food choices that contain significant amounts of magnesium. A study found that a vitamin with a mixture of magnesium, melatonin and zinc had a positive impact on quality of sleep of long term care facility residents. So, increasing foods high in magnesium alongside Vitamin D is often recommended for those who suffer from insomnia.

 

Avoid caffeine after lunchtime.

It is critical to understand that everyone reacts to caffeine consumption a little bit differently. However, in most average adults, it takes approximately 6 hours to digest and metabolize it. Thus, it is recommended to avoid consuming caffeine in any form within AT LEAST 6 hours of nightfall or bedtime. Moreover, the National Sleep Foundation shares that drinking three 8-ounce cups of caffeine per day may have an impact on your night’s rest. As predicted, the more your consume, the harder it is to get some restorative sleep. So limit your consumption especially after lunchtime.

 

Drink a calming concoction.

Chamomile, lavender, peppermint and other soothing drinks have been long said to contribute to a good night’s sleep. Studies on lavender infused beverages as well as chamomile tea reveal that these drinks may have an effect on anxiety and stress which can aid in calming the mind mind in order to catch some Z’s. Furthermore, peppermint has been proven to help with GI discomfort for those who suffer at night.

 

Get rid of sugary foods.

In a study published in Sleep Health, researchers discovered that sugary drinks could have had a positive correlation in sleep hours of approximately 5 hours.  The National Sleep Association recommends that the average, healthy adult get around 7-9 hours of sleep per night. This impact on getting a restful sleep may be due to the short energy boost that sugary foods supply to the body.

 

Get your B Vitamins.

Tryptophan in turkey has been widely celebrated to contribute to a sleep coma like no other, but research is revealing that it may actually be a combination of the tryptophan found in turkey alongside its B Vitamins. B-6 as well as B-3 have both been revealed to impact the REM cycle during sleep. So add poultry, whole grains, fish, vegetables and other Vitamin B containing foods to your diet.

 

 

 


 

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– CASEY EDMONDS, CHC

Health Advisor  |  

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